Out of the 2 I'd choose the ITG, mid range torque increase. Killing 2 birds like I did, I had RS Tuning fit an ITG on my 200 before mapping. Don't expect woosh noises and don't expect mega increases, a friend and I had both our 220s ( yep I bought a 220 after the 200) mapped back to back and I had a K&N panel filter as I didn't want the faff of an induction kit 2nd time round but a filter I could service myself in the OE box but something that gave better flow.
There wasn't much in it to be fair, again the ITG showed a small midrange gain on the graph.